You can splurge on all the pricey pills, potions, and treatments you like, but the ultimate Rx for better skin is likely hiding in your kitchen right now.
“While there has been no direct causal relationship proven between diet and acne, diet can play a role in optimizing skin health. From hydration to nutrition, there are several components to what we eat and drink that can have a big impact,” says Rachel Fine, M.S., R.D., a registered dietitian nutritionist and owner of the nutrition counseling firm To The Pointe Nutrition.
Keep reading for more about the top foods for skin, plus one dish that combines all of these ingredients for complexion perfection.
The Best Foods for Glowing Skin
Next time you’re at the farmers’ market or grocery store, pick up a pint.
“Berries are very high in antioxidants,” says Michelle Hyman, M.S., R.D., C.D.N., a registered dietitian at Simple Solutions Weight Loss. So why does that matter in terms of your skin? Antioxidants protect against free radicals and prevent oxidative damage to cells that can, over time, lead to gene mutations and more rapid aging and possibly diseases such as cancer, according to research from Brazilian scientists.
Strawberries in particular are one of the best foods for glowing skin, since they contain the highest amounts of water compared to their berry peers (they’re 92 percent H2O!)
“Hydration is key for maintaining skin elasticity,” Fine says. “Aside from drinking water throughout the day, adding fresh fruits and veggies to your meals helps increase the overall H2O intake.”
Whether you opt for almonds or love snacking on walnuts, go nuts for the sake of your skin.
“Nuts are rich in Vitamin E, an important antioxidant for the skin,” Hyman says.
And just like avocados and fish, nuts offer fatty acids that may play a role in reducing dryness and inflammation.
“Eliminating inflammation sources can help those who struggle with acne,” Hyman adds.
It’s time to get cracking. Eggs (yes, yolks included—that’s where most of the nutrition lives!) contain biotin.
“Biotin is well known for supporting skin health,” Fine says. Studies have linked this nutrient (AKA vitamin B7) to easing psoriasis symptoms and calming rashes. It also triggers cells to regenerate, meaning newer, glowier cells can replace the drying, aging ones.
It’s time to make these citrus fruits your main squeeze! Not only are oranges another potent sources of antioxidants, but they’re also jam-packed with vitamin C.
“Fruits and vegetables rich in vitamin C—including oranges, bell peppers, and tomatoes—aid in collagen synthesis,” Hyman says.
The more natural collagen the better, since collagen (the most prolific protein in your body) builds the foundation in the dermis that allows new skin cells to generate and replace old cells.
One Recipe to Try for Glowing Skin
These four foods for glowing skin can boost your natural glow alone—and their cellular superpowers shine even more when you combine them together. Savor all four of these best foods for skin in this surprisingly healthy puffy pancake. Enjoy it alongside a glass of green tea for an even better brunch.
“While green tea is not a substitute for proper sun protection, some research suggests that women who drank it daily and were exposed to the sun experienced less redness and had improved elasticity of their skin,” Hyman explains.
Just don’t drizzle on a pool of maple syrup: “Spikes in blood sugar can contribute to inflammation and may also cause excess production of sebum, which clogs pores,” Hyman says..
Ge tthe Recipe: Dutch Babies with Strawberries and Pistachios